South Beach Diet Food - Breakfast Wraps

South Beach Diet Food : SOUTH BEACH LIVING BREAKFAST WRAPS - BREAKFAST WRAPS - VEGETABLE MEDLEY 2 CT

Ingredients: WHEAT TORTILLA (WATER, MODIFIED WHEAT STARCH, WHOLE WHEAT FLOUR, MODIFIED FOOD STARCH, VITAL WHEAT GLUTEN, PALM OIL, CELLULOSE POWDER, WHEAT PROTEIN ISOLATE, CONTAINS LESS THAN 2% OF SALT, LEAVENING [SODIUM BICARBONATE, SODIUM ACID PYROPHOSPHATE], CELLULOSE GUM, DISTILLED MONOGLYCERIDES, WHEAT STARCH, ALPHA AMYLASE, CALCIUM PROPIONATE AND SORBIC ACID AS PRESERVATIVES, FUMARIC ACID, CANOLA OIL, TRIGLYCERIDES, ARTIFICIAL FLAVOR, CARAMEL COLOR, SUCRALOSE, SODIUM METABISULFITE), SCRAMBLED EGG WHITE PRODUCT (EGG WHITES, MODIFIED FOOD STARCH, XANTHAN GUM, ARTIFICIAL YOLK FLAVOR, ANNATTO [COLOR]), REDUCED FAT REDUCED SODIUM MOZZARELLA CHEESE (PASTEURIZED PART-SKIM MILK, NON FAT MILK, MODIFIED STARCH, CHEESE CULTURES, SALT, POTASSIUM CHLORIDE, NATURAL FLAVORS, ANNATTO [COLOR], VITAMIN A PALMITATE, ENZYMES, [INGREDIENTS NOT IN REGULAR MOZZARELLA CHEESE]), TOMATO SAUCE (WATER, TOMATO PASTE, ROMANO CHEESE MADE FROM COW'S MILK [PASTEURIZED PART-SKIM MILK, CHEESE CULTURE, SALT, ENZYMES], SPICE, EXTRA VIRGIN OLIVE OIL, SALT, CONTAINS LESS THAN 2% OF DRIED GARLIC, SUGAR), MUSHROOMS, TOMATOES, SPINACH, METHYLCELLULOSE.

Source: South Beach Diet Food, Weight Loss Food, Kraftfoods Products at kraftfoods.com

Veggie Frittata - South Beach Diet Breakfast Recipe Phase 1

Veggie Frittata - South Beach Diet Breakfast Recipe Phase 1 - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

1/2 small sweet red pepper(s), thinly sliced
1 medium zucchini, grated
1 medium tomato, chopped
2 large eggs lightly beaten
3/4 cup fat-free skim milk
1/4 tsp dried oregano
1/4 tsp dried thyme
1 Tbsp parsley, chopped

Directions : South Beach Diet Cook Book

• Coat a small ovenproof skillet with cooking spray and heat. Add red pepper, zucchini and tomato and cook until tender.
• Combine eggs, milk, herbs and parsley in a small bowl. Stir into vegetables, reduce heat and cook until eggs are firm.
• Place skillet under a preheated broiler and cook until top is browned. Serve immediately.

Spinach and Cheddar Frittata - South Beach Diet Breakfast Recipe Phase 1

Spinach and Cheddar Frittata - South Beach Diet Breakfast Recipe Phase 1 - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

4 large eggs
2 large egg whites
1 cup spinach, fresh, baby leaves, chopped
2 Tbsp scallions, finely chopped
1/4 tsp table salt
1/4 tsp black pepper
1 serving cooking spray (5 one-second sprays per serving)
1/2 cup light or nonfat cheddar cheese

Directions : South Beach Diet Cook Book

1. Preheat oven to 400?F. Beat together eggs and egg whites in a large bowl; stir in spinach, scallion, salt and pepper.

2. Coat a 12-inch ovenproof nonstick skillet with cooking spray; heat skillet over medium heat. Pour egg mixture into skillet and cook until partially set, about 5 minutes.

3. Sprinkle cheese over eggs. Bake in oven until cheese softens and eggs firm up, about 5 minutes. Remove from oven and let stand 1 minute before cutting into 8 wedges.

Yields 2 pieces per serving.

Spanish Omelet - South Beach Diet Breakfast Recipe Phase 1

Spanish Omelet - South Beach Diet Breakfast Recipe Phase 1 - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

1 large egg(s)
2 large egg white(s)
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
2 tsp olive oil
1 medium scallion(s), finely chopped
1 small tomato(es), seeded and diced
3 large olive(s), sliced
1 Tbsp canned green chili peppers, diced
2 Tbsp light or nonfat cheddar cheese

Directions : South Beach Diet Cook Book

Whisk together egg, egg white, salt and pepper in a small bowl until just blended; set aside.

In a large, nonstick omelet pan, heat oil over medium heat. Add egg and tilt pan so eggs cover entire pan bottom. Cook, without stirring, until bottom of eggs begins to set, about 30 seconds. Sprinkle scallion, tomatoes, olives, chili peppers and cheese evenly across eggs.

Tilt pan upward at a slight angle and jerk handle sharply toward you to slide eggs toward the far side of pan. Free any stuck egg with spatula. Cook, moving pan back and forth over heat, until eggs are cooked through, about 3 to 4 minutes. Fold in half to serve.

Smoked Salmon and Sour Cream Frittata - South Beach Diet Breakfast Recipe Phase 1

Smoked Salmon and Sour Cream Frittata - South Beach Diet Breakfast Recipe Phase 1 - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

16 oz fat-free egg substitute
1/2 cup low fat or fat-free sour cream
1/4 tsp table salt
1/4 tsp black pepper
4 oz smoked salmon, diced
2 Tbsp capers, drained
2 Tbsp chives, fresh, chopped
1 serving olive oil cooking spray

Directions : South Beach Diet Cook Book

Preheat broiler. Whisk together egg substitute, sour cream, salt and pepper in a large bowl; stir in salmon, capers and chives.

Coat a large ovenproof skillet with cooking spray and set pan over medium heat. When pan is hot, add egg mixture and cook until mostly set but still runny on the surface, about 5 to 6 minutes. (Note: Using a spatula, frequently lift the mixture from the sides of pan to allow uncooked eggs to run to the bottom.)

Place skillet under broiler until golden on top, about 1 to 2 minutes. Slice into quarters and serve.

Scrambled Eggs with Poblano Chilis - South Beach Diet Breakfast Recipe Phase 1

Scrambled Eggs with Poblano Chilis - South Beach Diet Breakfast Recipe Phase 1 - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

6 Tbsp. Smart Balance margarine, divided
1 cup chopped onion
2 garlic cloves, chopped
1/2 tsp. dried oregano
1 14 1/2-ounce can petite diced tomatoes in juice
1/4 tsp. chili powder

2 large poblano chiles, seeded, diced
1/2 cup chopped green onions
1/2 cup chopped fresh cilantro, divided
8 large eggs, beaten, or use 2 cups egg substitute
1 cup crumbled reduced fat feta cheese (about 4 ounces)

Directions : South Beach Diet Cook Book

Melt 2 tablespoons margarine in a large saucepan over medium heat. Add onion, garlic, and oregano and saut頵ntil onion is soft, about 3 minutes. Add tomatoes with juice and chili powder. Cover and simmer 5 minutes to blend flavors. Transfer sauce to blender; puree until smooth. Season with salt and pepper. Return sauce to pan and keep warm.

Melt remaining 4 tablespoons margarine in large skillet over medium heat. Add chiles; saut頵ntil tender, about 6 minutes. Add green onions and 1/4 cup cilantro. Add eggs and feta cheese. Cook until eggs are softly set, stirring occasionally, about 4 minutes. Divide eggs among 4 plates. Spoon sauce over; sprinkle with remaining 1/4 cup cilantro.

Roasted Asparagus with Scrambled Eggs - South Beach Diet Breakfast Recipe Phase 1

Roasted Asparagus with Scrambled Eggs - South Beach Diet Breakfast Recipe Phase 1 - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

2 pounds fresh asparagus
olive oil
1 1/4 teaspoons kosher salt plus extra for sprinkling
Fresh ground black pepper
1/2 cup freshly grated low-fat Parmesan cheese
16 extra-large eggs
1 1/4 cups fat-free half-and-half
4 tablespoons Smart Balance or other acceptable margarine

Directions : South Beach Diet Cook Book

Preheat the oven to 400 degrees.

Break off the tough ends of the asparagus and, if they?re thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Roast the asparagus for 15 to 20 minutes, until tender but still crisp. Sprinkle with the Parmesan cheese and return to the oven for 5 minutes, or until the cheese melts.

While the asparagus is roasting, whisk the eggs in a bowl with the half-and-half, salt, and pepper to taste. Melt 2 tablespoons of Smart Balance in a large skillet. Cook the eggs on the lowest heat, stirring constantly with a wooden spoon, to the desired doneness. Remove from the heat, add 2 more tablespoons of Smart Balance, and stir until it melts. Check for salt and pepper and serve with the roasted asparagus.

Frittata with Herbed Ricotta Cheese - South Beach Diet Breakfast Recipe

Frittata with Herbed Ricotta Cheese - South Beach Diet Breakfast Recipe - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

1 Tbsp olive oil
4 large egg(s), beaten
2/3 cup fat-free ricotta cheese
1/3 cup basil, fresh, coarsely chopped
1/3 cup chives, fresh, coarsely chopped
1/3 cup parsley, fresh, coarsely chopped
3 oz Canadian-style bacon, finely julienned
1/8 tsp black pepper, freshly ground, or to taste

Instructions : South Beach Diet Cook Book

Heat oil in a 9-inch nonstick skillet over medium heat.

Add remaining ingredients to hot skillet; stir occasionally with a wooden spoon until eggs are set and only the surface is runny, about 3 minutes. Flip frittata out onto a plate so browned side is face-up. Slide frittata back into skillet and cook until second side is slightly browned, about 3 minutes more. (Note: If you do not want to flip the frittata, you can finish cooking it in the oven using an ovenproof skillet. Broil until slightly browned, about 2 to 3 minutes.)

Slide frittata out of pan and cut into 8 wedges; serve immediately. Yields 2 wedges per serving.

Broccoli Omelet Provencale - South Beach Diet Breakfast Recipe

Broccoli Omelet Provencale - South Beach Diet Breakfast Recipe - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

egg substitute equal to 12 eggs
1/4 cup water
1/2 teaspoon garlic salt
1/8 teaspoon black pepper
3 cups packaged shredded broccoli (broccoli slaw mix)
2 tablespoons snipped fresh oregano or basil
1 10-ounce container refrigerated plum tomato pasta sauce, heated

Directions : South Beach Diet Cook Book

1. Lightly coat a 15×10x1-inch baking pan with cooking spray; set aside. For omelet, in a medium bowl beat together eggs, water, garlic salt, and pepper with a fork until combined but not frothy.

2. Place the prepared baking pan on an oven rack. Carefully pour egg mixture into the pan. Bake in a 400 degree F oven about 7 minutes or until egg mixture is set but is still glossy and moist.

3. Meanwhile, for filling, place a steamer basket in a medium saucepan. Add water to just below bottom of steamer basket. Bring to boiling. Add the shredded broccoli to steamer basket. Cover and steam for 2 to 3 minutes or until heated through. Drain well. Stir in oregano.

4. To serve, cut the omelet into six 5-inch squares. Divide the filling among omelets, spooning over half of each square. Fold the other omelet half over the filled half, forming a triangle or rectangle. Spoon the warm pasta sauce over omelets. Makes 6 servings.

Breakfast Cheesecake - South Beach Diet Breakfast Recipe Phase 1

Breakfast Cheesecake - South Beach Diet Breakfast Recipe Phase 1 - Free South Beach Diet Recipes

Ingredients : South Beach Diet Food List

3 packages (8 oz each) neufchatel cheese (1/3 less fat cream cheese)
8 oz fat free cream cheese
1 1/2 cup Splenda
24 oz nonfat cottage cheese
6 eggs
2 tsp vanilla extract

Instructions : South Beach Diet Cook Book

Preheat oven to 400*F.
In a large mixing bowl beat the 4 packages of cream cheese and Splenda until smooth and fluffy. In a blender or food processor combine cottage cheese and eggs and blend until smooth. Add gradually to the cream cheese mixture. Fold in the vanilla extract. Pour into spring form pan or pie pan.

Bake for 10 minutes. Turn the oven down to 200* and bake for an additional 40 minutes. Turn off the oven and allow the cheesecake to stay in the oven until cool.

Makes 16 servings

Salsa Veggie Scramble - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Salsa Veggie Scramble - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 25 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

2 cups cholesterol-free egg product
1 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1 cup chopped green pepper
1/2 cup chopped onion
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa

DIRECTIONS : South Beach Diet cook book

• Beat egg product and cottage cheese in small bowl with wire whisk until well blended.
• Spray medium nonstick skillet with cooking spray. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.
• Add egg product mixture and Cheddar cheese. Reduce heat to medium. Cook 8 to 10 minutes or until set, stirring frequently. Serve topped with salsa.

South Beach Diet Nutrition (per serving)
Calories 160
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 15 mg
Sodium 700 mg
Carbohydrate 10 g
Dietary fiber 2 g
Sugars 5 g
Protein 20 g
Vitamin A 20 %DV
Vitamin C 25 %DV
Calcium 15 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Wake up your taste buds with this salsa-topped egg and vegetable dish. This low-fat dish makes for a satisfying start to your day.

Open-Faced Canadian Bacon Bagel - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Open-Faced Canadian Bacon Bagel - South Beach Diet Phase 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 2 & 3
Prep Time: 5 min
Total Time: 5 min
Makes: 1 serving

INGREDIENTS : South Beach Diet food list

3 slices OSCAR MAYER Ready to Serve Canadian Bacon
1/2 of a small whole wheat bagel, toasted
1/8 of a medium Granny Smith apple, cut into 3 slices
2 Tbsp. KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese

DIRECTIONS : South Beach Diet cook book

• Heat Canadian bacon as directed on pkg.; place on bagel half.
• Top with apples; sprinkle evenly with cheese.
• Microwave on MEDIUM (50%) 30 to 35 sec. or until cheese begins to melt. Serve warm.

South Beach Diet Nutrition (per serving)
Calories 180
Total fat 4 g
Saturated fat 1.5 g
Cholesterol 35 mg
Sodium 880 mg
Carbohydrate 22 g
Dietary fiber 1 g
Sugars 3 g
Protein 15 g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 15 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Topping the Canadian bacon with the fruit and shredded cheddar makes for a flavorful open-faced sandwich that can help you eat right.

Substitute
Prepare as directed, substituting 1/8 of a thinly sliced, peeled medium peach for the apple slices.
Variation - Open-Faced Canadian Bacon English Muffin
Assemble sandwich as directed, substituting a toasted whole wheat English muffin half for the bagel and 1 KRAFT 2% Milk Sharp Cheddar Singles for the shredded Cheddar cheese. Serve immediately - no need to microwave.

Crustless Cheddar Broccoli Quiche - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Crustless Cheddar Broccoli Quiche - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online


South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 1 hr
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

1 tsp. canola oil
1/4 cup finely chopped onion
1 pkg. (10 oz.) frozen chopped broccoli, thawed, drained
2 cups cholesterol-free egg product
1/2 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese
1/8 tsp. black pepper

DIRECTIONS : South Beach Diet cook book

Preheat oven to 350°F. Heat oil in small nonstick skillet on medium-high heat. Add onions; cook 5 minutes or until onions are tender, stirring occasionally. Add broccoli; mix well. Spoon into 9-inch pie plate sprayed with cooking spray.

Mix remaining ingredients until well blended; pour over broccoli layer.

Bake 45 to 50 minutes or until center is set and top is golden brown.

South Beach Diet Nutrition (per serving)
Calories 130
Total fat 6 g
Saturated fat 2 g
Cholesterol 10 mg
Sodium 300 mg
Carbohydrate 5 g
Dietary fiber 2 g
Sugars 2 g
Protein 16 g
Vitamin A 20 %DV
Vitamin C 45 %DV
Calcium 20 %DV
Iron 10 %DV

The SOUTH BEACH DIET Tip
This delicious broccoli and cheddar quiche makes an irresistible addition to your next breakfast or brunch.

Cheesy Spanish Frittata - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Cheesy Spanish Frittata - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 35 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

2 tsp. canola oil, divided
1/4 cup chopped onion
1/4 cup chopped green pepper
1/4 cup sliced celery
1 can (14-1/2 oz.) diced tomatoes, drained
1-1/2 cups cholesterol-free egg product
1/4 cup KRAFT 100% Grated Parmesan Cheese

DIRECTIONS : South Beach Diet cook book

Heat 1 tsp. of the oil in large nonstick skillet on medium-high heat. Add onion, peppers and celery; cook 5 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in tomatoes. Cook until heated through, stirring occasionally. Remove from skillet; cover to keep warm.

Heat remaining 1 tsp. oil in same skillet on low heat. Add egg product; cover. Cook 12 to 15 minutes or until center is set. Slide onto serving plate.

Top with the tomato mixture; sprinkle with Parmesan cheese.

South Beach Diet Nutrition (per serving)
Calories 100
Total fat 5 g
Saturated fat 1.5 g
Cholesterol 5 mg
Sodium 210 mg
Carbohydrate 3 g
Dietary fiber 1 g
Sugars 2 g
Protein 10 g
Vitamin A 15 %DV
Vitamin C 10 %DV
Calcium 10 %DV
Iron 8 %DV

The SOUTH BEACH DIET Tip
Make this simple frittata as a tasty way to start your day off right.

Cheesy Broccoli Brunch Cups - South Beach Diet Breakfast

South Beach Diet Breakfast Recipe - Cheesy Broccoli Brunch Cups - South Beach Diet Phase 2, Phase 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 2 & 3
Prep Time: 15 min
Total Time: 45 min
Makes: Makes 6 servings, one brunch cup each.

INGREDIENTS : South Beach Diet food list

6 slices whole wheat bread, cubed
1-1/2 cups KRAFT 2% Milk Reduced Fat Sharp Cheddar Cheese
3/4 cup small fresh broccoli florets
1/4 cup chopped red peppers
1 cup cholesterol-free egg product
1-1/2 cups fat-free milk
1/2 tsp. dried thyme leaves

DIRECTIONS : South Beach Diet cook book

• Preheat oven to 350°F. Mix bread cubes, cheese, broccoli and peppers in large bowl; set aside. Beat egg product, milk and thyme with wire whisk until well blended. Pour evenly over bread mixture; mix lightly.
• Spoon evenly into six 1-cup ovenproof bowls sprayed with cooking spray. Place bowls on large baking sheet.
• Bake 25 to 30 min. or until centers are set. Let stand 5 min. before serving.

South Beach Diet Nutrition (per serving)
Calories 220
Total fat 8 g
Saturated fat 3.5 g
Cholesterol 15 mg
Sodium 440 mg
Carbohydrate 21 g
Dietary fiber 3 g
Sugars 6 g
Protein 17 g
Vitamin A 20 %DV
Vitamin C 15 %DV
Calcium 30 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Serve up this cheesy brunch recipe at your next get-together As a bonus, you'll get a good source of fiber from the whole wheat bread.

Variation
Recipe can also be baked in an 8-inch square glass baking dish sprayed with cooking spray. Bake for 35 minutes or until center is set. Let stand 5 to 10 minutes before cutting.

Morning Monte Cristo - South Beach Diet Breakfast

Morning Monte Cristo - South Beach Diet Breakfast - South Beach Diet Phase 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 2 & 3
Prep Time: 10 min
Total Time: 16 min
Makes: 8 servings, 1 open-faced sandwich each

INGREDIENTS : South Beach Diet food list

1 egg
1/2 cup cholesterol-free egg product
1/2 cup fat-free milk
8 slices whole wheat bread
8 tsp. sugar-free apricot preserves
24 slices OSCAR MAYER Shaved Smoked Ham
8 KRAFT 2% Milk Singles, cut in half

DIRECTIONS : South Beach Diet cook book

• Preheat electric griddle to 300°F. Beat egg, egg product and milk in pie plate or shallow dish with wire whisk until well blended.
• Spray griddle with cooking spray. Dip bread slices in egg mixture, turning over to evenly coat both sides. Add to hot griddle; cook 2 to 3 min. on each side or until golden brown on both sides.
• Spread each bread slice with 1 tsp. preserves. Top evenly with ham and 2% Miilk Singles.

South Beach Diet Nutrition (per serving)
Calories 180
Total fat 6 g
Saturated fat 2.5 g
Cholesterol 50 mg
Sodium 780 mg
Carbohydrate 18 g
Dietary fiber 2 g
Sugars 5 g
Protein 14 g
Vitamin A 10 %DV
Vitamin C 2 %DV
Calcium 30 %DV
Iron 10 %DV

SOUTH BEACH DIET™ Tip
Help your family eat right by serving them this tasty entree.

Use Your Stove
Don't have an electric griddle? Don't worry. Just heat a medium nonstick skillet over medium heat, then use to grill sandwiches as directed.

Make Ahead
Grill bread slices as directed. Cool slightly. Do not add toppings. Wrap individually in plastic wrap. Freeze. Remove from freezer as needed. Toast in toaster to reheat, then add toppings, using 1 tsp. preserves, 3 ham slices and one 2% Milk Singles for each bread slice.

Easy "Eggs Benedict" - South Beach Diet Breakfast

Easy "Eggs Benedict" - South Beach Diet Breakfast - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 20 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

2 Tbsp. plain nonfat yogurt
2 Tbsp. KRAFT Mayo Real Mayonnaise
1/8 tsp. hot pepper sauce
1/4 tsp. lemon juice
8 slices OSCAR MAYER Smoked Ham
4 eggs, poached

DIRECTIONS : South Beach Diet cook book

• Mix yogurt, mayo, hot pepper sauce and lemon juice in small microwavable bowl.
• Microwave on HIGH 15 seconds or until warmed.
• Place 2 ham slices on each of 4 serving plates; top each with 1 egg.
• Top evenly with the yogurt mixture. Garnish with paprika or chopped fresh parsley, if desired.

South Beach Diet Nutrition (per serving)
Calories 170
Total fat 11 g
Saturated fat 3 g
Cholesterol 235 mg
Sodium 720 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 1 g
Protein 14 g
Vitamin A 4 %DV
Vitamin C 0 %DV
Calcium 4 %DV
Iron 8 %DV

Cooking Know-How : South Beach Diet
Stir 1 tsp. of vinegar in each quart of water when poaching eggs to help the eggs firm up more quickly. The vinegar also helps the cooked eggs retain their shape.
Jazz It Up
To give your "hollandaise" a more authentic look, stir a pinch of ground turmeric or 1 to 2 drops of yellow food coloring into the sauce before microwaving.

Crustless Cheesy Quiche - South Beach Diet Breakfast Recipe

Crustless Cheesy Quiche - South Beach Diet Breakfast Recipe - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 55 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

2 cups cholesterol-free egg product
4 frozen BOCA Meatless Breakfast Links, cut into 1/2-inch-thick slices
6 fresh asparagus spears, trimmed, cut into 1/2-inch lengths
1/2 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/4 cup finely chopped onion
1 Tbsp. GREY POUPON Dijon Mustard

DIRECTIONS : South Beach Diet cook book

Preheat oven to 350°F. Spray 9-inch pie plate with cooking spray.
Mix all ingredients until well blended; pour into prepared pie plate.
Bake 40 to 45 minutes or until center is puffy and top is golden brown.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 6 g
Saturated fat 2 g
Cholesterol 10 mg
Sodium 460 mg
Carbohydrate 5 g
Dietary fiber 1 g
Sugars 3 g
Protein 18 g
Vitamin A 10 %DV
Vitamin C 0 %DV
Calcium 20 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Everybody's favorite flavors combine to make a warm entrée for breakfast or brunch.
How to Easily Slice Sausage
Remove sausage from freezer 5 to 10 minutes or thaw slightly in microwave before slicing.

Ham & Cheese Morning Pita - South Beach Diet Recipe Phase 2, 3

Ham & Cheese Morning Pita - South Beach Diet Recipe Breakfast - Free South Beach Diet Phase 2, 3 - South Beach Diet meal menu plan online



South Beach Diet Breakfast Phase 2, 3

Phase 2 & 3
Prep Time: 5 min
Total Time: 6 min
Makes: 2 servings, 1 topped pita half each

INGREDIENTS : South Beach Diet food list


1 whole wheat pita bread, cut horizontally into 2 rounds
6 slices OSCAR MAYER Shaved Smoked Ham
2 plum tomatoes, thinly sliced
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese

DIRECTIONS : South Beach Diet cook book

• Place 1 of the pita rounds, cut side up, on microwaveable plate; top with half each of the ham, tomatoes and cheese.
• Microwave on HIGH 30 sec. or until cheese is melted.
• Repeat with remaining ingredients. Serve warm.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 3.5 g
Saturated fat 1.5 g
Cholesterol 20 mg
Sodium 590 mg
Carbohydrate 21 g
Dietary fiber 3 g
Sugars 2 g
Protein 12 g
Vitamin A 15 %DV
Vitamin C 15 %DV
Calcium 20 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Start your morning off right with this easy-to-make breakfast entree. As a bonus, the whole wheat pita provides a good source of fiber.
Jazz It Up
Sprinkle lightly with Italian seasoning before microwaving.

South Beach Diet Shopping List - Phase 2 and 3

South Beach Diet Shopping List - South Beach Diet Phase 2 and 3

Breakfast - South Beach Diet Shopping List Phase 2 and 3

• Philadelphia: Light and Fat Free Cream Cheese Spread and Fat Free Cream Cheese Brick
• Post Spoon Size Shredded Wheat and Bran cereal
• South Beach Diet Toasted Wheats cereal
• South Beach Diet Whole Grain Crunch cereal
• South Beach Diet Cereal Bars: Chocolate; Cinnamon Raisin, Cranberry Almond; Maple Nut; Peanut Butter
• South Beach Diet Breakfast Wraps
• South Beach Diet Sweet Nut Creations Granola Bars

Lunch - South Beach Diet Shopping List Phase 2 and 3

• South Beach Diet Refrigerated Wrap Kits: Asian; Deli Ham & Turkey; Grilled Chicken
• Caesar; Southwestern Style Chicken; Turkey & Bacon Club
• South Beach Diet Meal Replacement Bars: Chocolate Crisp; Chocolate Peanut Butter;
• Cinnamon & Créme; Caramel Peanut Crisp, Vanilla Créme

Dinner - South Beach Diet Shopping List Phase 2 and 3

• Breakstone's and Knudsen Fat Free Sour Cream
• South Beach Diet Frozen Entrée - Chicken Basilico with Rotini
• South Beach Diet Frozen Entrée - Chicken Alfredo ala Roma
• South Beach Diet Frozen Entrée - Garlic Parmesan Chicken with Penne
• South Beach Diet Frozen Entrée - Beef & Broccoli with Asian Style Noodles
• South Beach Diet Frozen Entrée - Garlic Sesame Beef
• South Beach Diet Frozen Entrée - Kung Pao Chicken
• South Beach Diet Frozen Entrée - Orange Beef
• South Beach Diet Frozen Entrée - Szechwan Style Pork
• South Beach Diet Frozen Entrée - Cashew Chicken with Sugar Snap Peas
• South Beach Diet Frozen Entrée - Penne & Chicken in Roasted Red Pepper Sauce with Broccoli
• South Beach Diet Frozen Pizza: Deluxe; Four Cheese; Grilled Chicken & Vegetable; Pepperoni
• South Beach Diet Frozen Wraps

Snacks - South Beach Diet Shopping List Phase 2 and 3

• South Beach Diet 100 Calorie Snack Bars
• Triscuit Reduced Fat Crackers
• Triscuit Thin Crisps Crackers
• South Beach Diet Whole Wheat Crackers
• South Beach Diet Woven Wheat Crackers

Desserts - South Beach Diet Shopping List Phase 2 and 3

• Jell-O: Fat Free Sugar Free Instant Pudding and Pie Filling
• South Beach Diet Cookies: Oatmeal Chocolate Chip and Peanut Butter